'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAYACgMBIgACEQEDEQH/xABjAAEBAQAAAAAAAAAAAAAAAAAAAwcQAAICAgICAwAAAAAAAAAAAAEDAgUABAcREjETITIBAQAAAAAAAAAAAAAAAAAAAAURAQABAwQDAAAAAAAAAAAAAAECAAMhBAURQQYSIv/aAAwDAQACEQMRAD8A07c4q2L+psdeQr1RspLlEqk1BX8nsgrAII6yW1wxWz2XSkh7pFkiWm5eozJP68IqIj376H0MYwTxmctXtlq5efaSKp89vRSu/BY1JGAAYOc4Axy1/9k='%3E%3C/image%3E%3C/svg%3E)
There are several benefits of magnesium supplements. From increasing energy production and preventing blood pressure problems to regulating muscle contractions and balancing blood sugar, magnesium plays a major role in the functioning of the body.
Is Magnesium Good for You?
Magnesium is an important mineral that’s crucial for several bodily and brain functions. It offers many advantages for your blood sugar levels, cardiovascular health, bones, and more.
Magnesium is naturally found in a variety of food sources, including nuts, whole-grain cereals, leafy vegetables, soybeans, peas, and seeds such as chia seeds, pumpkin seeds, and sesame seeds.
Most people get the recommended dosage of magnesium through its natural food sources. However, for those who don’t, consuming magnesium supplements is the best way to meet the daily dosage. Healthcare providers sometimes also prescribe magnesium supplements to people with magnesium deficiencies.
Trending
What Are the Benefits of Magnesium Supplements?
Some major health benefits of magnesium include the following:
Helps lower blood pressure
One of the most well-known benefits of magnesium supplements is their ability to lower blood pressure, especially for those with hypertension. Experts believe that proper magnesium intake offers other cardiovascular benefits as well. These include reducing the risk of strokes and heart failure.
Strengthen bones
The benefits of magnesium supplements also include strengthening bones and preventing related diseases. Various studies have shown that magnesium intake can increase bone density in both women and men and protect against diseases such as osteoporosis.
Since magnesium is involved in the formation of bones, consuming it regularly helps keep muscles healthy and strong. This, in return, prevents fractures and falls, especially in seniors.
Eases pre-menstrual syndrome (PMS)
The benefits of magnesium supplements include alleviating pre-menstrual syndrome discomfort. For many women, PMS discomforts such as mood swings, bloating, stress, and anxiety can have a great impact on their quality of life. Several studies suggest that magnesium may help ease some of these symptoms and also manage painful periods.
Helps combat anxiety and depression
Low levels of magnesium in the body are linked to depression and anxiety. Several studies suggest that taking at least 500 mg of magnesium every day can improve symptoms of depression, particularly in people with magnesium deficiency, while consuming 248 mg of magnesium every day can reduce symptoms of depression, regardless of deficiency.
Improves sleep
Magnesium supplements can be used as a beneficial sleep aid as it calms the nervous system and promotes sound sleep. It also prevents muscle cramps or twitching at night, while helping you get into a relaxed state of mind.
Promotes heart health
The incredible health benefits of magnesium supplements also include preventing cardiovascular diseases and promoting heart health. Studies show that magnesium can help reduce high blood pressure levels, which may be a serious risk factor for a variety of heart diseases.
Regular intake of magnesium lowers LDL (bad) cholesterol and promotes HDL (good) cholesterol levels, especially in people with a magnesium deficiency.
What Is the Recommended Dietary Allowance (RDA) for Magnesium Supplements?
To avail all the benefits of magnesium supplements, it is important to consume them at the right dosage, which is:
For men:
14 – 18 years: 410 mg per day
19 – 30 years: 400 mg per day
31 years and above – 420 mg per day
For women:
14 – 18 years: 360 mg per day
19 – 30 years: 310 mg per day
31 years and above - 320 mg per day
What Are the Best Types of Magnesium Supplements?
If you’ve been prescribed to take a magnesium supplement, it is important to opt for a high-quality product that offers the best form of magnesium and one that is useful for the health problem you want to improve. Some of the best magnesium supplements to take include:
- magnesium citrate
- magnesium chloride
- magnesium oxide
- magnesium malate
- magnesium lactate
- magnesium sulfate
- magnesium L-threonate
Are Magnesium Supplements Safe?
While too much magnesium from foods isn’t a cause for concern, taking too many magnesium supplements, on the other hand, can lead to certain health issues. High doses of magnesium supplements can cause stomach cramps, diarrhea, nausea, fatigue, and more.
Plus, supplements can also interact with antibiotics and other medicines. Therefore, it is important to always check with your doctor if you are considering magnesium supplements, especially if you are on any type of medication or use magnesium-based laxatives or antacids.
